Cardio Strength Class Plan

I'm teaching a Cardio Strength class tomorrow morning at the Harris Y.  Below is the plan...totally doable on your own at the gym, at home, or even on vacation.

Required equipment: Heavy Dumbbells (substitute: water bottles or soup cans), Mat (substitute: carpet, rug), and a set of Gliders (substitute: paper plates)

WARM-UP:

*3 min. x Jumping Jack w/ 5 Air Squats every 30 sec.

ABS: 2 rounds

*30 sec. ea. x Single Arm Glide Outs in Knee Plank (straight ahead)

*30 sec. ea. x Single Arm Glide Outs in Knee Plank (out to side)

*30 sec. ea. x Single Leg X-Body Plank Glide

*1 min. x Anchored Dumbbell Sit-Up (full sit-up w/ 1 DB on feet, 1 DB glued to chest)

#1: 3 rounds

*10 x Front Squat

*10 x OH Lunge

*10 x Thruster

6 Round Cardio Tabata: Glider Mtn. Climb ("Tabata" = 20 sec. WORK; 10 sec. REST)

#2: 3 rounds

*10 x Side Lunge + OH Chop

*10 x X-Body Push-Up 

*10 x Sumo Squat Jack

6 Round Cardio Tabata: High Knee Run w/ Torso Twist

#3: 3 rounds

*10 x Sumo Deadlift High Pull + alt. Knee Lift

*10 ea. x Single Leg Squat (heel of non-working leg on glider)

*10 ea. x Single Leg Supine Bridge + Gliding Side Swipe

6 Round Cardio Tabata: Squat-Thrust-Jump

#4: 3 rounds

*10 x Push Press

*10 x Bent Over Dumbbell Fly

*10 ea. x Renegade Row 

6 Round Cardio Tabata: 180 Degree Turn Squat Jump

#5: 3 rounds

*10 x Hammer Curl

*10 x Dumbbell Clean and Jerk (ground to overhead)

*5 x Weighted Burpee

6 Round Cardio Tabata: Low Jumping Jack to Sumo Squat Jump

FINISHER

8 Round Tabata: alternating rounds of Air Squat and Push-Up 

(lesson: you can turn ANYTHING into a cardio workout!!)

STRETCH